Chia seeds are actually tiny edible seeds that are derived from the desert plant Salvia hispanica. This plant is typically grown in Mexico and dates back to Aztec and Mayan cultures.
Moreover, chia seeds have a mild nutty flavour. They are white, dark brown and black in color. They are considered to be an unprocessed, whole-grain super-food.
The seeds can be absorbed by the body very easily. What’s more, they are quite versatile, which means they can be added to many different foods.
The seeds are packed with beneficial omega-3 fatty acids and digestible protein that can improve your overall health. One of the healthiest omega-3 fatty acids found in the seeds is ALA or alpha-linoleic acidis. This ingredient has been found to be an incredible anti-inflammatory agent.
They are also high in phosphorus and calcium, but very low in cholesterol and sodium. Chia seeds are also abundant in antioxidants and fiber.
Additionally, they are also an excellent source of potassium, manganese, magnesium, iron, zinc, B vitamins, vitamin E, D, and C.
The Most Important Health Benefits of Chia Seeds:
– Abound in Fiber: Most people introduce chia seeds in their diet because the seeds are a fantastic source of fiber. Specifically, a serving of 30 grams of chia seeds can provide your body with 1/3 of the recommended daily amount of fiber. In fact, the regular consumption of fiber-rich foods has been associated with optimal digestive health.
– Regulate Diabetes: Diabetics could benefit from introducing chia seeds in their daily diet since the seeds are packed with fiber that could help decrease blood sugar level. High content of fiber in the seeds can also decrease the risk of stroke and heart disease.
– Improve Cellular Health: The high level of omega-3 and omega-6 fatty acids and low level of mono-unsaturated and saturated fats present in the seeds make them useful for vigorous cellular development.
– Have Anti-Cancer Properties: The seeds are a remarkable source of antioxidants that have an ability to neutralize free radicals. Free radicals can trigger cell damage and result in premature ageing and cancer development.
– Enhance Brain Function: The high amount of omega-3 fatty acids found in the seeds can help keep optimal brain health. In addition, it can also help lower brain inflammation, reconnect and nourish neurons. As a result of this, the regular consumption of the seeds can boost brain performance and prevent brain fog and brain deterioration.
– Improve Bone Health: The seeds abound in magnesium, calcium, phosphorus, manganese, and protein, which make them effective at strengthening nails, teeth and bones.
– Decrease Inflammation: The consumption of hemp and chia seeds can lower inflammation and help in the treatment of psoriasis, arthritis, diabetes, cardiovascular problems, and even tuberculosis since they boost circulation.
– Enhance Heart Health: Consuming chia seeds on a regular basis can lower your likelihood of a heart attack or fatal cardiac arrhythmia as they are rich in healthy fats like omega-3 and omega-6 fats. Furthermore, chia and hemp seeds create phytosterols that can help reduce LDL (bad) cholesterol level in your body as well as eliminate fat accumulation in your arteries.
– Promote Weight Loss: The fiber found in hemp and chia seeds can actually absorb 10-12 times its weight in water. Moreover, it turns into gel and expands in your stomach, thus keeping you feel full longer. Plus, they are high in protein that can decrease your appetite as well as your food intake.
How to Consume Them for Maximum Benefits:
You should consume up to 4 tablespoons of chia seeds on a daily basis. First of all, you should start consuming a smaller amount of the seeds a day because they are extremely high in fiber. In fact, your body may not have an ability to tolerate a high amount of fiber.
It is good to know that the seeds can be consumed raw; soaked in yogurt, juice or water; mixed into shakes or smoothies; or added to soups, baked goods, vegetable dishes, or puddings.
Additionally, chia seeds have an ability to absorb water and fat. If soaked in water, they can expand up to 30 times their own weight. So, before eating, soak them for 15 minutes in water or until they completely expand.
In case you consume the seeds dry, they can absorb moisture from your intestines and lead to constipation, dehydration, or even choking.
It is recommended to keep the seeds in an airtight container. Store it in a cool and dark place to prevent the seeds from turning rancid.
Small amounts of the seeds can be safely eaten by children and pregnant women since there are not any evidence on allergic reactions or intolerance to eating chia seeds.
- Coates, Wayne. ˮChia: The Complete Guide to the Ultimate Superfoodˮ;
- My Seeds Chia Test Kitchen. ˮChia Seed Remedies: Use These Ancient Seeds to Lose Weight, Balance Blood Sugar, Feel Energized, Slow Aging, Decrease Inflammation, and More!ˮ;
- Scheer, James. ˮThe Magic of Chia: Revival of an Ancient Wonder Foodˮ;